| Re: Plyometrics
Nathan,
Here ya go...
Broad Jump - 3 reps, rest 30 seconds. Repeat for a total of 12 jumps.
*Swing your arms back behind you and dip hips / knees then jump as far forward as you can. Turn and jump back. Try to feel your weight transfer from the downward arm swing to the forward and up motion of the jump. You're trying to sum the forces (leg drive, hip extension and weight transfer) to maximise power output...it should feel loose and elastic...springy...powerful.
Box step off (12 inch box to start) - 5 x 3, 15-30s rests between clusters.
*Step off, land on both feet, athletic position, stabilise...nothing more)
Fast feet drill - 5 x 5 yards
*get up on toes, then try to "run" 5 yards as fast as possible, whilst also taking as many steps (ground contacts) as possible. You will kind of "stutter" along on your toes whilst making a normal latenate arm swing "running" movement. Point is to get as many contacts as possible in to the tiem...fast fast feet.
done.
Thats it. Remember the POINT of plyo work is speed and return of energy ... NOT fatigue. Let me know how you get on with this session. Measure your broad jump and ground contacts in 5 yards. Stay with his for 2-3 weeks min then update this thread and I'll advance things. Do not do high rep plyo work as written above...think power output and speed...not fatigue!
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